16 Fish Recipes for a Fresh and Filling Dinner

16 Fish Recipes for a Fresh and Filling Dinner

A weight loss plan calls for fresh and filling dinners. What better way to satisfy your hunger than with flavorful fish recipes? Whether you fry it on Friday or eat it on any other day of the week, putting fish on your dinner plate could help you live longer, get healthier and even lose weight.

Though they”;re not quite as celebrated as they once were for protecting your heart, fatty fishes still have benefits for your ticker: A study, published in the Journal of Internal Medicine, found that higher fish and long-chain omega-3 fatty acid intake can reduce the risk of cardiac-related death by 10 percent, says Science Daily. According to the National Institutes of Health Office of Dietary Supplements, fatty fishes also pack in more vitamin D than any other food, activating calcium for stronger bones and boosting immune system function.

Eating fish can also help with weight loss: A study of 481 postmenopausal women, published in the Journal of the Academy of Nutrition and Dietetics, found that eating more fish meant losing more weight. The Dietary Guidelines for Americans and the American Heart Association (AHA) recommend eating two servings of fish per week for better health. According to the AHA, fish is a low-calorie source of high-quality protein that”;s the perfect addition to a dieter”;s menu.

Seafood like fish is a wonderful PowerFuel for your Nutrisystem plan and Flex meal recipes. According to the United States Department of Agriculture (USDA), three ounces of cooked tilapia delivers a whopping 21 grams of protein and just 108 calories! A high-protein diet has been shown to decrease hunger and appetite while increasing muscle mass and metabolism, says Healthline. It’s a weight loss win-win!

Put that protein-packed power to good use: Schedule a weekly fish night and make it delicious–;and Nutrisystem-friendly–;with one of these nutritious and delicious fish recipes.

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Here are 16 fish recipes for a smart and satisfying dinner:
1. Shrimp-Stuffed Fish >

fish recipes

Calories per Serving: 228

On Nutrisystem, Counts As: 1 ½ PowerFuels and 2 Extras

Double your protein–;and your decadence–;with this stuffed fish recipe. It”;s got a flavor that”;s straight out of a high-end seafood restaurant, but oh-so-easy to make at home. Complete with lemon-y flavor and rich creaminess from a homemade cream cheese stuffing, you”;ll never believe this stuffed fish fillet is only 228 calories per serving! Pair it with your favorite SmartCarb for a perfect Flex Meal.

2. Air Fryer Fish Sticks with Tartar Sauce >

air fryer recipe

Calories per Serving: 273

On Nutrisystem, Counts As: 1 SmartCarb, 1 ½ PowerFuels and 1 Extra

Air fryer meals and fish recipes belong together. The magic of an air fryer makes these fish sticks as crunchy as anything you”;ll find in the freezer case. The natural tang from nonfat plain Greek yogurt means the homemade tartar sauce tastes better than bottled–;and with more protein and fewer calories. These fish sticks will be a hit with your whole family! At just 273 calories per serving, they”;re a comfort food that only feels like a cheat meal.

3. Miso Salmon with Kale and Beets >

salmon

Calories per Serving: 236

On Nutrisystem, Counts As: 1 PowerFuel, 3 Extras and 1 Vegetable

This dinner is a plate filled with superfoods: Salmon delivers fatty acids and vitamin D, kale comes in with filling fiber and beets bring along several vitamins and minerals. Even the miso packs a probiotic punch! The best part? This meal is also loaded with one more thing: Flavor. It”;s great for your health but even better for your taste buds!

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4. Blackened Fish Sandwich >

fish recipes

Calories per Serving: 302

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 1 Extra and 1 Vegetable

Flaky cod fillets, Cajun spices and crunchy cabbage slaw come together to make this perfect, protein-packed sandwich. You”;ll create your own seasoning mixture for the fish–;don”;t worry, it”;s easy! Plus, you’ll whip up a creamy, yogurt-based sriracha sauce that’s great for many fish recipes. It”;s a colorful, filling meal that you”;ll love to make again and again.

5. Fish Tacos >

fish recipes

Calories per Serving: 363

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 3 Extras

Who doesn”;t love fish tacos? This recipe hits the spot, with spicy flavors from a simple fish marinade, zesty citrus juices and creamy avocado. To top it all off, a secret sauce–;a homemade tomatillo drizzle with onions, jalapeno and garlic. It”;s a salsa that”;s perfect for these tasty tacos and may even become your go-to for chips, burrito bowls and more.

6. Open-Faced Tuna Melt >

tuna salad

Calories per Serving: 293

On Nutrisystem, Counts As: 1 SmartCarb and 2 PowerFuels

This tasty take on a customer favorite transforms a package of Nutrisystem Tuna Salad into a magnificent, melty meal with just five ingredients and a few minutes under the broiler. Just top sourdough with the tuna salad, tomatoes, red onion and a slice of reduced-fat provolone for a delicious dish that”;s perfect for lunch or an ultra-quick, no-fuss dinner. Click here to stock up on our tasty Tuna Salad! >

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7. Sushi Tuna Tower >

sushi tower

Calories per Serving: 295

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras

Sushi calories usually add up quickly: From the sticky rice to sauces on the side, a little meal can put a big dent in your daily diet plan. This tuna tower solves it all–;you get the sushi you love in a portion that satisfies, all for just 295 calories. It”;s not magic…; it”;s math: Swapping in light mayo for full-fat and reducing the amount of rice in favor of high-protein fish saves calories without sacrificing flavor. Just press the ingredients into a bowl, refrigerate for 30 minutes and dig in to this towering treat.

8. Air Fryer Fish and Chips >

air fryer fish and chips

Calories per Serving: 391

On Nutrisystem, Counts As: 2 SmartCarbs, 1 ½ PowerFuels and 1 Extra

More miracles from the air fryer! This time, it does double-duty: In less than 15 minutes, the little countertop wonder will cook both impossibly crisp fish and crunchy potatoes worthy of any pub. The only difference is the calories–;instead of using oil to add loads of fat to this delicious meal, the air fryer circulates super-heated air to create the same crunchy exterior without any added guilt. Want to make this meal even more diet-friendly? Swap out the chips for veggies–;by itself, the fish clocks in at just 205 calories per serving.

9. 3-Step Tuna Patties >

fish recipes

Calories per Serving: 125

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

In just three simple steps, you can elevate canned tuna from humble pantry staple to a gourmet meal worthy of fancy dinner. To make these perfect, flavorful patties, you”;ll just mix together drained tuna with some simple ingredients like Dijon mustard, egg and parsley, then pan-fry hand-formed patties for three minutes on each side. They”;re perfect for a sandwich, on top of a salad or paired with roasted vegetables for an easy, low-calorie centerpiece that will make any dinner delicious.

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10. Air Fryer Catfish >

air fryer recipe

Calories per Serving: 230

On Nutrisystem, Counts As: 2 PowerFuels and 1 Extra

We”;ve said it before: Our members and followers are geniuses, and this recipe proves it. Barbara, a Leaf reader, created this delectable dish that you need to try ASAP! In just 20 minutes, your air fryer turns catfish, a little bit of oil and some spices into a flavor-packed main course that pairs perfectly with crunchy coleslaw, roasted green beans and your other favorite go-to vegetables.

11. Avocado Tuna Melt Panini >

tuna melt

Calories per Serving: 344

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras

Swapping out mayo for creamy avocado in tuna salad is a calorie-saving, weight loss classic: The avo adds flavor and healthy fats that make the salad even more satisfying. This Tuna Melt Panini cranks it up to a whole new level, featuring melty, reduced-fat cheese and a crunchy exterior created by a panini press. You can also use a countertop grill or even just a frying pan–;by placing another heavy pan on top of the sandwich, you”;ll get the same panini press effect.

12. Salmon Sushi Bowl >

fish recipes

Calories per Serving: 425

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 3 Extras

The recipe says “;sushi”; but the fish is cooked–;you can use pre-cooked salmon or bake some of your own to top this protein-packed power bowl. And you”;ll have much more than fish to enjoy: The recipe has crunchy carrots and cucumber, spicy sushi ginger slices and an easy, flavorful ginger soy sauce that comes together with just four simple ingredients. Make two bowls–;one for dinner tonight and another to take for lunch tomorrow for a perfect grab-and-go meal. This is one of our favorite fish recipes for meal prepping!

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13. Spicy Teriyaki Tuna Steak >

fish recipes

Calories per Serving: 120

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

Tuna steak is flaky, hearty and incredibly easy to make well: Just bake for about 10 minutes at 400 degrees and it”;s ready for the dinner plate. Topping it with a mixture of teriyaki sauce, honey and a few other ingredients gives this steak a tasty bonus–;a sticky, slightly sweet glaze that makes the fish even more delicious. At an astoundingly low 120 calories per serving, it”;s a perfect start to a filling, well-rounded meal. Pair it with brown rice or potatoes and a heaping helping of your favorite non-starchy vegetables for a colorful, flavorful dinner.

14. Crispy Salmon with Pomegranate Salsa >

fish recipes

Calories per Serving: 232

On Nutrisystem, Counts As: 2 PowerFuels and 2 Extras

This simply-prepared salmon takes on a unique, tangy flavor from a simple pomegranate salsa that”;s a snap to mix together. Don”;t be intimidated: You don”;t even need to cut the pomegranate yourself. If you haven”;t seen them, your grocery store has pomegranate seeds (or arils) in the refrigerated area with sliced fruits–;so you can get the zip of the antioxidant-loaded superfood without the mess. Mix it with spicy jalapeno, crunchy jicama and a few other ingredients for a salmon topper you won”;t soon forget.

15. Mahi Mahi with Pineapple Mango Salsa >

fish recipes

Calories per Serving: 182

On Nutrisystem, Counts As: 1 PowerFuel and 2 Extras

This homemade salsa will give you a taste of vacation, even if you can”;t leave home: With pineapple and mango mixed with jalapeno, cilantro, red onion and lime, the fruity salsa in this dish is like a trip to a bar with tables in the sand. But you don”;t have to go far–;or be on a cheat day–;to enjoy this dinner. In just eight short minutes, you can get the taste of vacation fast…; and guilt-free.

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16. Instant Pot Salmon with Chili Lime Sauce >

Instant Pot fish recipes

Calories per Serving: 342

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras

Your Instant Pot makes fish recipes easy as can be! This recipe really is almost done in an instant: In just three minutes, the Instant Pot will cook your salmon to perfection, making it ready for the recipe”;s real star: a simple, low-calorie, homemade chili lime sauce. By mixing together a little oil, honey, lime juice and fresh herbs and spices, you”;ll have a simple sauce that goes perfectly with your ready-already fish and vegetables. It”;s a citrusy, spicy accompaniment that loads up the flavor without packing your plate with extra fat or calories.

The post 16 Fish Recipes for a Fresh and Filling Dinner appeared first on The Leaf.

Read more: leaf.nutrisystem.com

15 Self-Improvement Tips for a Successful September

15 Self-Improvement Tips for a Successful September

September is all about new beginnings. It’s a new season and many people begin new routines that will carry them through the rest of the year. Plus, September has been officially designated as Self-Improvement Month. We can’t think of a better time to start anew and better yourself! It’s time to think of every day as an opportunity to take simple steps that will help you look, feel and live better. To get you started, we”;ve gathered this list of hints that you can use to build a happier and healthier you this September.

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Here are 15 self-improvement tips for a successful September:
1. Reset your habits.

September

We make lots of choices every day. However, we also do many things without thinking, simply because they”;ve become habits. The good news is that not all habits are harmful. There are many healthy habits that can turn your September into a successful start to a new season. Even better, research shows that it can take as little as 66 days to build a new habit that”;s good for you, says University College London. This can include drinking more water, starting a new exercise routine, getting more sleep or even cutting down on screen time.

Not sure where to start? Check out these 10 workday habits of healthy people! >

2. Practice positivity.

September

You have more control of your inner dialogue than you realize. By making a concentrated effort to think positive thoughts, you can improve your mood and your health. “;People with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook,”; says Johns Hopkins Medicine. They also explain that smiling reduces heart rate and blood pressure during stressful situations, even if it’s a fake smile. You really can fake it ’til you make it!

3. Give yourself goals.

September

Every achievement, big or small, starts with a goal. The goals you are most likely to reach are specific and attainable. Simply saying you want to lose weight or stay in touch with old friends, for example, makes it easy to keep putting those things off. Instead, define your goals as “;fitting into my favorite dress for a wedding”; or “;calling one friend every week.”; Click the link below for tips on writing your own goals!

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4. Accept setbacks.

September

No matter how motivated and focused we are, sometimes forces beyond our control prevent us from reaching our goals. Too often, that makes us feel like giving up, as if we”;ll never succeed. However, progress rarely goes in a straight line. Sometimes we need to remind ourselves that even when we go two steps forward and one step back, we have moved closer to our goal.

5. Try mentoring.

September

People with experience in careers, parenting and life skills have invaluable knowledge to share with those just starting out. Mentoring can be rewarding for both sides–;mature people get to pass along their well-earned wisdom and younger folks get help in overcoming obstacles. Plus, when one teaches, two learn! Check out The National Mentoring Partnership: They have a “;connector”; database that matches mentors with people who want to be mentored.

6. Widen your circle.

September

If you have a few close friends, you are fortunate. However, regular contact with a broader range of people is also good for your mental health as you get older. According to research, published in the Journal of Epidemiology and Community Health, “;The midlife wellbeing of both men and women seems to depend on having a wide circle of friends whom they see regularly,”; says ScienceDaily.

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7. Make time to read.

reading

We all spend more time than ever looking at the screens of electronics. It’s time to put down your smart phone and pick up a good old book! Taking time to read books helps both our bodies and our minds: Research shows that reading can reduce stress levels by up to 68 percent, says the University of Minnesota. Whether you enjoy inspirational self-help, biographies or fantasy fiction, there’s a book out there for everyone. Audio books are also a great option when you”;re on the go! Listen to them on your commute, your daily jog or while you’re cooking up a healthy meal.

8. Try new apps.

new apps

Our phones and tablets bring the world to our fingertips and can make our lives easier. You can try apps that help you work on your memory skills, learn new vocabulary, pursue creative ideas, manage your finances, try new workouts and so much more. Want to lose weight this September? Check out the FREE NuMi app from Nutrisystem, available for both Apple and Android devices! It’s the ultimate app for weight loss because it makes it easy for you to track your progress and provides daily information and inspiration. Learn more here! >

9. Learn a second language.

September

Being able to speak two languages not only allows us to communicate with a wider variety of people but it”;s also good for our brains. According to Annual Review of Linguistics, “research in recent decades has demonstrated that experience with two (or more) languages confers a bilingual advantage in executive functions and may delay the incidence of Alzheimer’s disease.” You can learn a new language using one of the many online courses or apps. Solidify your skills by practicing with native speakers whenever possible.

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10. Fix your posture.

September

Sitting all day and staring at a screen can cause poor posture. This can damage your spine, cause neck and back pain, decrease flexibility and impact breathing, says MedlinePlus. You can avoid these problems by bearing in mind the basics of good posture throughout the day: Harvard Health Publishing recommends keeping your chin parallel to the floor and your shoulders even. You should have a “neutral spine” with your arms at your sides. Be sure to keep your hips level, knees and feet pointing forward and your body weight distributed evenly. Run down that list when you”;re sitting and standing to re-balance yourself and prevent the slumping that pushes us out of alignment.

11. Meditate daily.

September

Taking a little time each day to clear your mind of your daily cares and concerns can help you enjoy a stress-free September. According to Mayo Clinic, meditation has been shown to decrease the symptoms of high-blood pressure, chronic pain, anxiety, headaches, sleep problems and more. You can find many apps and online videos to help you get started. However, the basics are simple: sit in a comfortable position in a location that”;s free from distractions. Focus on the rhythm of your breathing and let any thoughts or worries that enter your mind drift away. All you need is 10 minutes to get the benefits of this little break from the rush of daily life.

12. Cook often.

healthy cooking

When you prepare your own food, you pay attention to the ingredients and can avoid unhealthy additives like salt and sweeteners. If you don”;t have much experience cooking, start off simple and practice your skills before you take on more elaborate dishes. Don”;t know where to begin? Check out The Leaf Weight Loss Blog for thousands of easy and delicious recipes that fit into your healthy diet! You can also pick up a copy of the book How to Cook Everything by Mark Bittman. It covers all the basics and shares the little tips and secrets that great home cooks learn after years in the kitchen.

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13. Sleep more.

sleep

You might not think of sleeping as a way to improve your life. However, so many of us are chronically tired that it actually harms our mental and physical health. Lack of sleep even increases our chances of overeating and makes it harder for us to lose excess weight, says Current Opinion in Clinical Nutrition and Metabolic Care. Try your best to stick to a regular bedtime and wake-up schedule. If you find yourself tired in the middle of the day, taking a 20-minute nap can refresh you without disrupting your night-time sleep.

Learn more about the importance of getting good sleep! >

14. Lose weight.

weight loss

According to the National Institute of Diabetes and Digestive and Kidney Diseases, being overweight or obese can lead to a wide range of health concerns, such as diabetes and heart disease. Losing the excess weight can reduce your risk of these problems, as well as promote positive feelings, a sense of accomplishment and better self-image. To help you reach a healthy weight, consider trying a convenient meal delivery service that fits into your new September schedule. The all-new Nutrisystem program provides you with a personalized weight loss experience and perfectly portioned meals delivered to your door. You take a quiz and we provide you with a plan that’s tailored to you. Click here to learn more! >

15. Be grateful, be happy.

September

Simply being thankful for the most basic things that we have in our lives–;food and shelter, health and safety, family and friends–;improves our sense of well-being. Practicing gratitude is associated with “greater life satisfaction,” according to research, published in the medical journal Psychiatry. What better way to improve ourselves this September than to be happier about all the good things we have? Try starting a gratitude journal and reflect on what you’re thankful for throughout the month. It’s a great way to start your day with a positive mind.

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The post 15 Self-Improvement Tips for a Successful September appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Superfood Saturday: Peaches

Superfood Saturday: Peaches

August is National Peach Month, making it a great time to indulge in this sweet, juicy, nutritious and low-calorie fruit. Peaches are rich in vitamins A and C and also deliver niacin, folate, iron, potassium and manganese, among other vitamins and minerals. One fresh peach is approximately 60 calories and has two grams of fiber.

You might be surprised to learn that the peach tree is actually part of the rose family (as are plums and apricots). It”;s believed that the peach tree originated in China and spread westward. The first peach orchard in the United States was actually in Florida, though Georgia seems to get the most credit for their peach crops and is widely known as the “;Peach State”; due to the quantity they produce. While peaches are available year-round in the United States, they generally taste best and are more affordable during the summer months. Click here to learn how to know when fruits are in season >

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The United States has more than 300 varieties of peaches. Peaches are either yellow- or white-fleshed, though the vast majority in the U.S. are yellow. Peaches grown in Asia are typically white-fleshed.

When shopping for peaches, choose those that are firm to somewhat soft and free of bruises. The best indicator that a peach is ripe is the fruit”;s undertone, also known as its “;ground color.”; This should be dark yellow or golden. The red top color comes from sun exposure and isn”;t a ripeness indicator. A ripe peach also gives off that classic sweet peach smell.

There are many ways to eat a peach. Aside from eating them whole, peaches are also a great add-in for smoothies, salads or yogurt. They are also a great fruit to bake into recipes like waffles, pancakes or muffins.

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Here are three recipes where you can be creative with peaches and still enjoy all of their health benefits:
1. Grilled Peaches

If you”;ve never had a grilled peach, you”;re missing out! Grilling fruit, in general, caramelizes their sugar making the flavor even sweeter. Peach halves can be grilled for a delicious side or dessert. Click here to see the recipe! >

2. Peachy Green Ginger Smoothie

peaches recipe: peachy green ginger smoothie

A delicious blend of peach, banana and spinach make this a nutritious smoothie that”;s also packed with flavor. Combined with almond milk and fresh grated ginger, this peach-based smoothie is ultra-creamy. Click here to see the recipe! >

3. Blackberry Peach Upside Down Muffin-Cakes

peaches recipe: blackberry peach upside down cake

Is it a breakfast or a dessert? This light-and-airy muffin recipe combining blackberries and peaches is reminiscent of a cake but without all the butter or excess sugar. It makes a delicious morning sweet treat or can definitely be served as a healthy dessert. Click here to see the recipe! >

Safe Storage:

When it comes to storing peaches, the United States Department of Agriculture (USDA) recommends keeping whole peaches in the refrigerator for up to five days after they ripen. Cooked peaches should be stored in a tightly sealed container in the refrigerator to keep fresh.

If peaches are too hard and still need to ripen, the USDA recommends placing them loosely in a closed paper bag at room temperature. Check daily until they are soft and sweet–;and ready to eat. For tips on how to keep all of your produce fresh, click here. >

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The post Superfood Saturday: Peaches appeared first on The Leaf.

Read more: leaf.nutrisystem.com

It’s Simple: Eat These 5 Foods, Lose Weight

It’s Simple: Eat These 5 Foods, Lose Weight

You probably think it”;s what you don”;t eat that helps you lose weight. And for the most part, that”;s true. You do have to scale back the amount you eat, but simple weight loss is mainly achieved by adding certain foods to your diet. There are, in fact, a variety of foods to lose weight with.

Their secret? In scientific speak, it”;s satiety. In layman”;s terms, these foods promote a feeling of fullness, which can prevent you from having seconds (and sometimes even finishing firsts, never mind reaching for dessert). This is the key to losing weight fast.

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Simple weight loss starts with adding these secret ingredients to your daily diet plan:
1. Protein

Eggs for breakfast, beans at lunch, lean meat for dinner equals less hunger. Studies have found that adding more protein to the weight loss diet makes people feel fuller and less likely to overindulge. And now we know why. Researchers at several university centers in England and Australia, who published their findings in the journal Cell Biology in 2014, found that increasing protein in the diet food you eat can increase the amount of a hunger-fighting protein called peptide YY (PYY) in the body. When people were given an injection of PYY, they automatically reduced their food intake by a third. Your body takes a longer time to process protein than it does to absorb carbohydrates, which may account for some of its appetite-suppressing effects. Also, a 2015 study in the International Journal of Obesity suggests that l-cysteine, an amino acid found in protein, may be driving appetite control by suppressing ghrelin, the so-called “;hunger hormone,”; In the body.

So how do you work more protein into your weight loss diet plan? If you’re on the Nutrisystem weight loss program, make sure you’re not skimping on your PowerFuels each day. Sure, lean fish and poultry are great sources of protein, but they aren’t the only options (Don’t believe us? Click here for a list of 7 High Protein Foods That Aren’t Chicken >).

Eggs are a great option for PowerFuels since they’re packed with protein and other nutrients, but they won’t break the calorie bank. Click here for 8 Easy Egg Recipes You’re Sure to Love >

Greek yogurt is another great protein option. Click here for our popular Berry Delight Yogurt Parfait recipe >

For additional help incorporating more protein into your diet plan, click here for an entire article on the topic > And, for more surprising sources of this important nutrient, click here >

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2. Soup

Studies done at Penn State University have found that having a low-calorie soup course before the main event can help reduce your subsequent calorie intake by as much as 20 percent! In these studies, the soups, which were broth-based with plenty of vegetables, only added about 100 to 150 calories but plenty of belly-filling fiber. Other studies by Penn State researchers found that a pre-meal salad is also a good choice, as long as it”;s not loaded with fatty ingredients like cheese and meat and drenched in high-fat dressing. While the fatty additions should slow you down-fat promotes fullness, too–;the Penn State studies found that people who chose them didn”;t compensate for the extra calories at their meals.

Click here for 16 plan-friendly soup recipes the whole family will love >

3. Nuts

Because they”;re high in fat and calorie-dense, nuts used to be on every diet food no-no list. Not anymore. They”;re high in protein and dietary fiber, two key appetite-tamping ingredients. They also contain healthy monounsaturated fat. Penn State researchers found that dieters who were allowed to eat nuts while losing weight stayed on their eating plan longer because they didn”;t feel like they were dieting. A study from Harvard recommended nuts as a healthful replacement for other snacks because in their studies, people who ate them regularly weighed less, lost weight faster, and had a lower risk of Type 2 diabetes than people who ate them infrequently or not at all.

Or, check out some of our nut-filled favorites, like the Sweet and Salty Snack Mix > or the Dark Chocolate and Sea Salt Nut Bar >

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4. Beans

A meta-analysis of all the clinical studies done on eating beans published in 2014 in the journal Obesity found that just one serving of beans, peas, lentils or chickpeas left people feeling 31 percent fuller that those who didn”;t eat these high-fiber foods. As a bonus, regularly eating beans can lower cholesterol by about five percent.

Click here for our bean-packed Chunky Veggie Chili Recipe > Or, click here to check out our Black Bean & Quinoa Pumpkin Soup > Sick of soup? Try this Southwest Grilled Chicken Salad recipe > Or these Veggie & Rice Stuffed Peppers >

5. Spinach

The thick stems of spinach and other similar leafy greens contains class of chemicals called thylakoids, which are being studied for their appetite-curbing effects. In one multi-center study, 60 overweight or obese people who were given an extract of this spinach ingredient experienced reduced appetite and hunger for more than two hours. It may work by slowing the digestion of fat in the diet and by suppressing ghrelin in the stomach. So if you”;re having a pre-meal salad, it”;s a good idea to make it spinach.

Ready to pump up the spinach in your weight loss diet plan? We’ve got plenty of healthy recipes for you, including:

Strawberry Feta Spinach Salad >
Easy, Cheesy Spinach Cups >
Skinny Spinach Dip >
Cheese & Spinach Stuffed Chicken >
Spinach Stuffed Mussels and Shrimp >

And don’t forget to try our healthy salad dressing recipes >

The post It”;s Simple: Eat These 5 Foods, Lose Weight appeared first on The Leaf.

Read more: leaf.nutrisystem.com

Eco-Friendly: Go Green With Our New Biodegradable Boxes

Eco-Friendly: Go Green With Our New Biodegradable Boxes

You know that eating healthy and losing excess weight are good for your well-being. But did you also know that your healthy diet happens to be the eco-friendly choice?

That”;s right–;your Nutrisystem weight loss plan can help to conserve our natural resources and protect our planet. From properly portioned meals and home delivery to our new and improved “fresh frozen” coolers, our program is a great start to a sustainable lifestyle. We’re taking a big step to help you go green and do even more to help the environment. There”;s only one earth and it”;s up to us to take care of it. We’re all in this together!

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Go green with Nutrisystem! Here are seven ways you can live more sustainably on our program:
1. New Biodegradable Boxes

eco-friendly

Packaging and containers accounted for more than 80 million tons of municipal solid waste in 2017, according to the United States Environmental Protection Agency (EPA). This was about 30 percent of the trash that ended up in landfills.

eco-friendly

Nutrisystem is committed to reducing the environmental impact of our products so that we can help to decrease this shocking percentage. That’s why we’ve developed new biodegradable boxes that are more sustainable than ever!

Designed to reduce the impact of your daily diet on the waste stream, these new “;fresh frozen”; coolers still bring your favorite Nutrisystem foods directly to your door in a strong, secure package. Groundbreaking technology allowed us to create an eco-friendly cooler with the same look, feel and functionality you”;ve come to know and trust from Nutrisystem.

recycle

The boxes are made with thermally robust and environmentally-friendly materials, making them great to reuse and repurpose. Use them for storage, gardening or fishing gear. Take them on beach trips, picnics and sports games for your cold foods and beverages. Many places also accept them as donations, such as animal shelters, churches, local shelters and food banks.

eco-friendly

These biodegradable boxes are also recyclable, if that”;s the better choice where you live. You can recycle them with polystyrene products at your local recycling plant.

If you don’t have a need for these coolers in your home, you can also dispose of them worry-free. Our new eco-friendly containers are also biodegradable,* so you have the option to put them in the regular trash can and nature will safely break them down at the landfill.

We want you feel good about choosing Nutrisystem for your weight loss goals. Our new eco-friendly “fresh frozen” coolers can help you decrease your waste and live sustainably. Help the planet become a healthier place while you become a healthier you!

eco-friendly

2. Home Delivery

eco-friendly

Shopping online for at-home delivery of your food rather than driving to the grocery store can help reduce pollution and greenhouse gases in the atmosphere. The EPA estimates that weekly trips to the grocery store generate 17 million metric tons of carbon dioxide in the environment. Efficient delivery routes can cut emissions dramatically, the agency reports.

Stocking up on meals and snacks from Nutrisystem will save you many trips to the store while simultaneously decreasing your carbon footprint. We make healthier versions of all your favorite foods, including pasta, burgers, grilled chicken and even pizza. You can also skip that late-night snack run, as we offer plenty of snack options to satisfy your midnight cravings. From our sweet cookies and cupcakes to our popcorn and cheese puffs, you’re sure to find a new favorite treat!

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3. Seasonal Shopping

eco-friendly

Supermarket produce shelves are loaded with a staggering variety of choices all year long. However, many items are transported thousands of miles before they get to the store, says the Center for Urban Education about Sustainable Agriculture. When you pick fruits and vegetables that are in season in your region, they don”;t have to travel as far before you eat them, saving resources and protecting the environment. Even better, produce harvested closer to home tends to be fresher, tastier and more nutritious than items that were picked weeks before they to get to you.

You’ll be eating at least four servings of non-starchy vegetables each day on Nutrisystem. You can also add in fresh fruit as your fiber-rich SmartCarbs! Don”;t know what”;s in season where you are? Check out this article for some shopping tips! SeasonalFoodGuide.org also has state-by-state listings so you can find out what to buy in your region at any time of the year.

4. Easy Meal Planning

meal planning

Thinking ahead about what you want to eat each week is a smart weight loss strategy. Meal planning helps you avoid impulsive decisions to eat unhealthy food when you”;re famished and you don”;t have good choices available to you. It”;s also an eco-friendly way to eat: Just like a home delivery, planning and stocking up on the supplies you need reduces the number of trips you make to the grocery store each week.

With your Nutrisystem program, we send you a simple and easy-to-follow meal plan to refer too. This meal plan will lay out what a typical day looks like and provides a detailed view of what you will need to pick up for the week. You can stock up on pantry and freezer staples that you know you will always go back to, such as frozen or canned produce, nuts, beans and more. Print out our comprehensive Grocery Guide and highlight your top picks to streamline your shopping trip. Make sure to also download NuMi, our FREE online tracking app that makes meal planning a breeze.

5. Eat Greener

eco-friendly

With your Nutrisystem weight loss plan, you”;re enjoying lots of vegetables and fruits, beans and legumes, nuts and whole grains. You should be adding in at least four servings of non-starchy vegetables each day. These ingredients are naturally high in nutrients but low in calories and saturated fats. They are also packed with fiber, making them a satisfying choice when you’re feeling hungry. Add unlimited quantities of to your Nutrisystem meals, eat them as snacks and enjoy unlimited fresh salads and steamed veggies as side dishes.

In addition to being nutritious and delicious, plant-based foods like vegetables are also the most eco-friendly ingredients on your plate. By making plants like non-starchy veggies the bulk of your dish, your meal will be a more sustainable choice: They require less water, land and energy to produce and transport than meat and dairy products.

For tons of tempting plant-based recipes filled with fresh fruits and veggies, check out the Recipe section right here on The Leaf Weight Loss Blog! Nutrisystem even has a Vegetarian program that’s filled with delicious meatless meals.

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6. Portion Control

eco-friendly

Between 30 to 40 percent of the United States food supply goes to waste, according to the United States Food and Drug Administration. That”;s more than 40 million tons of food that ends up in the trash each year, along with all of the resources that went into producing and delivering it.

Planning your meals with just the right portions for you can help you cut down on your food waste and be more eco-friendly. Managing your own portion sizes is also one of the smartest strategies for cutting down on your own waist; that”;s a win-win for you and the environment! Nutrisystem sends you perfectly portioned versions of your favorite meals and snacks. We also teach you how to build your own healthy Flex meals using proper portion sizes.

7. Look for Local

shop local

On Nutrisystem, you will add in some groceries like fresh veggies, fruits, eggs and beans. You can reduce your “;food miles”; even further and help preserve farmland and other open spaces in your area by purchasing these grocery additions from local growers. Buying directly from farmers is an eco-friendly choice, helping them to keep their land in productive use and protecting it from development. “Shopping at the farmers market, maintaining a home garden, or participating in a CSA are wonderful ways to support a local food system,” says the Center for Urban Education about Sustainable Agriculture.

Whether you shop at a farmer”;s market or a roadside stand at an individual farm, you also can ask questions and get recipe ideas about the items you”;re buying from the growers who know their products best. Of course, the fresh-picked food from farms will be at its peak of flavor and nutrition. The United States Department of Agriculture (USDA) maintains a listing of farmer”;s markets you can search by zip code on their website.

Lose weight, reduce your waste and make the world a better place! Learn more about Nutrisystem programs >

*Foam breaks down up to 92% in four years.

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The post Eco-Friendly: Go Green With Our New Biodegradable Boxes appeared first on The Leaf.

Read more: leaf.nutrisystem.com